From avocados to sunflower seeds and more, 10 vegetarian foods rich in biotin, or vitamin B7

Health benefits of almonds: A handful of almonds serves as an excellent snack, offering a healthy dose of biotin along with other nutrients like protein and healthy fats (Image: Canva)

In the realm of vital nutrients, biotin often takes the spotlight for its significant role in maintaining overall health and wellbeing. Also known as vitamin B7 or H, biotin is a water-soluble vitamin that plays a crucial part in various metabolic processes within the body. It contributes significantly to the metabolism of fats, carbohydrates, and amino acids, providing essential support for healthy skin, hair, nails, and overall cellular function.

Vegetarians have an array of nutrient-dense options available to maintain optimal biotin levels naturally.

What is biotin, and why is it important?

Biotin acts as a coenzyme in the body, aiding the breakdown of macronutrients like fats, proteins, and carbohydrates, converting them into energy. Furthermore, it's a vital player in maintaining the health of our skin, hair, and nails. Adequate levels of biotin are essential for cell growth, fatty acid production, and maintaining a balanced blood sugar level.

The importance of incorporating biotin-rich foods

While biotin deficiency is rare, ensuring an adequate intake of this essential nutrient remains crucial. Incorporating biotin-rich foods into a vegetarian diet can be a sustainable and effective way to maintain optimal biotin levels.

Here's a roundup of ten vegetarian foods packed with biotin to include in your meal plans:

Almonds: A handful of almonds serves as an excellent snack, offering a healthy dose of biotin along with other nutrients like protein and healthy fats.

Sweet potatoes: Rich in biotin and a host of other vitamins and minerals, sweet potatoes are a versatile addition to meals, providing a delicious way to boost biotin intake.

Sunflower seeds: These tiny seeds are a powerhouse of biotin and can be sprinkled over salads, yoghurts, or enjoyed as a snack.

Whole grains: Whole grains like oats, barley, and brown rice contain decent levels of biotin, making them an integral part of a biotin-rich diet.

Avocado: Besides being a source of healthy fats, avocados contain biotin, supporting not only your health but also adding a creamy texture to various dishes.

Legumes: Beans, lentils, and peas are not only excellent sources of plant-based protein but also provide a good amount of biotin.

Mushrooms: Certain types of mushrooms, such as portobello and shiitake, offer biotin, adding a savory flavour to various recipes.

Spinach: Packed with a multitude of nutrients, spinach is also a source of biotin. Include it in salads, smoothies, or sauté it as a side dish.

Broccoli: This cruciferous vegetable is not only rich in biotin but also provides a plethora of health benefits when added to your meals.

Berries: Blueberries, raspberries, and strawberries offer a touch of sweetness along with biotin, making them a nutritious addition to your diet.

By incorporating these ten biotin-rich foods into your meals, you can support your body's vital functions while relishing delicious and wholesome foods. Remember, while these foods are rich in biotin, maintaining a varied and balanced diet is key to receiving a spectrum of nutrients essential for optimal health.